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Wide Stance Box Squat (week 1/3)
8 x 3 @ 50-60%
- We should be targeting a box height that, when you sit down on it, gets you right AT parallel, or slightly above (usually around 13-15").
- OR...if going that low to your box makes your back round over, or causes your knees to internally collapse, or form to break in any way, then raise the height of your box to a height that allows you to maintain perfect form. You should be striving to gradually increase your range of motion with perfect form, but start where you can maintain it now.
- The percentages for this movement are based off of your 1 RM Conventional Back Squat @100%.
- We are using this movement to help develop our Poster Chain Activation (PCA) and Rate of Force Production (RFP), with a neural intent of being explosive and powerful. The weight should not be heavy and slow.
5 RFT (15:00 cap):
10 Deadlifts (F = 135/95; P = 185/125; C = 225/155)
20 Wall Balls
*Think about how you are going to attack these deadlifts to be smooth and efficient and minimize rest time. For some, it might be fast single repetitions, others will try to go UB each round, some will go 5/5 each round, etc. Do whatever is going to work for you, but have a plan of attack going into this workout. Wall Balls should be a mindless and UB set each round ;)
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